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Boost Your Immune System Naturally

Your immune system does an exceptional job defending your body against harmful invaders. As its name indicates, your immune system is a system, not a single unit. Various areas within your body need to work in harmony for it to function well. A good start is making sure you’re eating a healthy diet and infusing your body with the nutrition and nutrients it needs.  Next time you’re at the store pick up these immune boosting foods and supplements.

Top Immune Boosting Foods

  • Citrus foods. Loaded with c vitamins, citrus fruits, which include oranges, grapefruit, lemons, limes, tangerines, and bell peppers are the rock stars of the immune world. Since your body does not produce vitamin C, it’s important to replenish it daily.
  • Nuts. Almonds are chock-full of vitamin E which is important for immune system health, and Brazil nuts provide selenium. Walnuts supply vitamins E, B6 and folate and are thought to ease mental stress which can weaken the immune system. 
  • Green vegetables. Includes broccoli, packed with vitamins A, C and E, and spinach with vitamin C and beta carotene. These foods also supply bioactive compounds that signal activity in the gut, which is where more than 70% of your immune system resides.
  • Turmeric. Popular in curry dishes, turmeric’s popularity has surged recently due to its curcumin content, thought to boost immune cell activity. Turmeric combined with black pepper amps up the curcumin bioavailability.
  • Green tea. Packed with EGCG (epigallocatechin gallate) to help boost immune function. It’s also a source of L-theanine involved in your defense systems. For an extra kick, check out Matcha with super high levels of catechins that may amp up your immune defenses even more.
  • Yogurt. Probiotics found in certain yogurts with live, active cultures add friendly bacteria to your intestinal tract and keep your system fortified. Opt for Greek style or kefir for maximum support.
  • Garlic. Used all over the world, garlic jazzes up your food and is a must for your health. Garlic’s immune-boosting properties appear to come from its allicin content.

Vitamins and Supplements to Support Immune System

  • Vitamin C – the top pick for the immune system
  • B Complex – needed for more than 100 reactions in the body
  • Vitamin A – plays a role in genes involved in the immune system
  • Vitamin E – this antioxidant combats free radicals & is found in nuts, seeds & green veggies
  • Probiotics – active in the GI tract, probiotics protect your body from harmful invaders
  • Zinc – popular in lozenges, syrup or tablets, when taken early, zinc works to speed recovery
  • Garlic – studied for its ability to support good health
  • Selenium – a mineral with a wide variety of uses including fortifying the immune system
  • Mushroom – offer selenium & B vitamins for optimal immune health
  • Curcumin – works with the body’s immune response to keep you healthy
  • Echinacea – the world’s most popular immune herb

A healthy variety of foods and supplements can have a positive impact on your immune system. In addition to trying some of the items mentioned above, be sure to also follow the CDC guidelines for staying healthy.

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